ME Lower Monday
CrossFit Megalodon – CrossFit
Warm-up
3:00 Banded Ankle Mobility
-then-
2 Rounds
10/8 Calorie Bike
10 Alt Bird Dogs
10 Empty Barbell Back Rack Kang Squats
10 Up downs over the bar
-into-
2 Rounds
10/8 Calorie Bike
10 Glute Bridges
10 Empty Barbell Back Squats
10 Burpees over the bar
Back Squat
Build to a 1RM Back Squat
Strength Timeline:
00:00-03:00 perform 5 reps @50%
03:00-06:00 perform 4 reps @60%
06:00-09:00 perform 3 reps @70%
09:00-12:00 perform 2 reps @80%
12:00-16:00 perform 1 rep @90%
16:00-20:00 PR attempt
NO MISSES!!!
(Score is Weight)
Metcon (Calories)
AMRAP6
3 Rounds for Time
10 Front Squats (95/65) RX+(135/95)
12 Bar facing burpees
With the remaining time, get as many calories on the bike as possible. The score is Total Calories.
(Score is Total Calories)
Cool down/Mobility
2:00 Couch stretch per side
